It’s okay if bodybuilding is not your thing, or you don’t have a fetish for lifting heavy weights. I mean, some of us still want to have a neck, you know!

But the thing is the trapezius muscles are often ignored, even for peeps who hit the gym frequently. That doesn’t mean the traps don’t get any workout at all. They do, but indirectly. The result is often sore and lagging trap muscles.

So, why not perform trap-dedicated exercises since a lot of other workouts already use these sets of muscles? That way, you build a bigger back while honing your strength and form for other exercises.

Check out 10 excellent trap exercises, specially handpicked for growing impressive traps.

1. Farmer’s Carry

Let’s kick off with one of the commonest yet effective trap exercises. It’s hard to imagine anyone trying to build their traps without the Farmer’s Carry. Heck! Even farmers do this routine (unintentionally), and a good number of them aren’t even familiar with the term. The point is, this exercise is one of the staples for gym-goers aiming for bigger and better backs. Here’s how it’s done:

• Choose your preferred weight – kettlebell, dumbbell, etc. – and hold one each in both hands the way a farmer would carry two sacks full of grains
• Start walking as you tighten your back and core
• Maintain an upright and firm posture as you take measured steps

Distance: Approx 40 to 60 meters for a lighter weight, approx 20 to 30 meters for a middle weight, approx 10 to 15 meters for a heavy weight

Sets: 2 to 3 sets

Rest: 2 minutes

2. Pull-Up Shrug

This exercise gives you the benefit of honing your pull-up form while working your traps at the same time. But that’s not all. Your lats are not left out, so you’re targeting more than one muscle with this fantastic tune-up exercise. To do this:

• Hang from a pull-up bar, maintaining a tight core and straight spine
• Pull yourself up slightly to move your shoulders back and down while simultaneously extending your head and neck upward
• Squeeze your abs and hold for a count
• Return to the starting position
• Repeat

Reps: 10 reps every minute for 10 straight minutes

Sets: 1 set

Rest: 2 minutes